CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10/10 Leg Swings (Front/ Back)

10/10 Leg Swings (Side/Side)

10 Tib + Calf Raises

10 Cossack Squats

5 Tempo Strict Press

into…

2 ROUNDS

40 Single Unders*

10 Alt. Step Ups**

8 RDL

8 Pause Bent Over Rows

:20/:20 Side Plank

*RND 2: Optional* Crossover Singles or Double Unders

**RND 2: Lateral Step Overs (5 with outside food leading + 5 with inside foot leading)

Skill – All

3 SETS* (No Measure)

2 Power Clean

+

2 Front Squat

+

2 Shoulder to Overhead

-Rest As Needed b/t Sets-

*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.

(No Measure)

Workout – All

3 ROUNDS FOR QUALITY (No Measure)

800m Run

15 Slow Empty Barbell Bent Over Rows*

30 Lateral Alt. Box Step-Overs (20)

Jump Rope Option (Athlete Choice)**

:45/:45 Side Plank Hold

*:01 Pause at the Top and Bottom of Each Rep

**30 Crossover Singles, 60 Double Unders, or 120 Single Unders

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)